Tag Archives: learning

READ THIS! YOU KNOW IT’S GOOD BECAUSE I’VE WRITTEN THE TITLE IN CAPITAL LETTERS!!!!!

In fitness These days you have about 10 seconds to grab someones attention.
 
🤔…..😳
 
Given this marketing nugget of information.
 
I’m now about to take at least 5minutes of your time, that is if you’d be so kind as two continue reading 😁
 
Truth is that I’m far from a marketing expert.
 
One skill that I do happen to possess though is thin ate ability to gain peoples attention through being 174% asshole.
 
Yep, people love a villain you see.
 
Well, at least they like to argue with you and especially correct or prove you wrong.
 
Yep, making a deliberate mistake will gain traction.
 
Making yourself seem incompetent can get your content out because we can’t help but be pedantic little fuckers and score a point on someone.
 
Same goes for disagreeing, which often goes like this:
 
“Ah, I see you have an opinion. I too have an opinion and its better than yours, so sit back, relax and prepare to be incinerated by my epically referenced social media comment that will leave you crying in the corner.”
 
A controversial topic of two can get people talking.
 
Here are three fitness ones that never fail to innate a fire under peoples asses:
 
– Being fat means people all judge you
– Bench press is overrated and I have 3 better replacements
– Big & Strong is only possible with steroids
 
Essentially the more outlandish you make something sound the more people will engage and expose your content.
 
That being said, you can also take this route: emotion.
 
Sharing a relatable story that tugs at the heart strings.
 
This gets peoples into quite the persuadable state of mind, especially if it rings true to them on a personal level.
 
Take a look at the content you share, how you market and ask yourself this – why would anyone engage with this?
 
What is the hook essentially.
 
Is it a promise, a challenge of authority/perception/belief, maybe it is something else yet regardless of what it is you need to have one in everything you put out.
 
This will be closely linked to your CTA (call to action).
 
Say we use thee two points to tweak one of my aggressive examples (we will take the first one), this would be the result:
 
‘Fancy being able to never feel judged for your weight/size ever again because today I will show you how’
 
Here is the breakdown of my terrible writing:
 
Fancy being able to never feel judged for your weight/size ever again = emotional hook
 
Because today I will show you how = CTA (an indirect one)
 
Now apply this to your marketing and aim to have it hit home in 10seconds or less.
 
^^ Vine was great for this, Loved that app.
 
Enjoy,
Ross

Leave a comment

Filed under Fitness, Nutrition & Health

I wonder who also finds these common.

Dear PT’s,

Do you struggle to fill up your training slots and sell your services?

Many do.

Today I’m going to give you two common reasons this happens, at least from my experience and that of those I’ve worked with across the years.

It can be very frustrating to think you’re doing it all right and still make no headway.

However therein lies this issue, thinking you’re doing it all right and knowing you are, they’re two very different things.

The former will end up blaming the world and its dog.

The latter understands that the real issue is much much closer to home.

This leads us to the first reason many struggle to get the value of their services out to their target market.

It appeals only to them on a personal/emotional level.

A trap many fall in.

Since being told to follow their passion and immerse their business ethos in it, long with all of their products too.

Now not a terrible premise, yet it’s heavily bias towards other people (those you have available to you) also sharing your views, passions and valuing the same things, and this is the problem because many don’t. 

You see people want what they want for the reasons known only to them.

Do you know what those reasons are? 

In fact have you even asked, or did you simply assume and hope that everyone felt the same way you did about what you had to offer?

I’m willing to bet it’s the latter of thew two above because that was how it panned out for me and many others in the early day.

A lot of people who go self employed see their business as ‘their baby’ and this is foolish.
It’s a business and just like many others it needs to be run like one.

Know your clients needs/wants/values/perceptions/biases
Understand their problem & the solution you need to offer them

You see PT is s service industry, yet many PT’s offer a service that most don’t really want, or rather don’t need, and this is due to a lack of understanding.

It baffle me how many won’t ask clients what it is they want and how they want it to be delivered.

Now this doesn’t mean the client would be right in their thoughts, however it will give you the right language, motivations and marketing tools to appeal to said clients and get them onboard, then from hear you can educate and lead them down the righteous path of progress.

I know, that’s only the first common issue.

The second is a real ego killer.

Are you ready for it?

You’re not special.

You are one of many in the industry and don’t offer anything different, unique or appealing.

As a PT you need people way more than they need you and they know it.

Now that you know this, how can you apply it to hep you not simply be one of many and truly stand out?

Simple, tell people the TRUTH.

This is a nuanced approach, I won’t lie to you. It’s going to ruffle a lot of feathers and perhaps even put people backs up, yet the information you’d be giving people is true & useful.

Is it good information, well yes, however it may not make people feel good.

If you asked me if this was carrot or stick, I’d say it’s more a whip.

What you’d tell people would sting initially, then hurt long after because the truth often cuts deep and can cause some major discomfort and that is why many PT’s won’t dare speak it.

Knowing this though is what can separate you from the rest.

Say you speak to someone and start asking them ‘why’ they desire the goal they do, then proceed to ask them ‘so what’ (as in so what will it really do for you, and so what does that mean to you, etc), digging deeper and deeper until you find the emotional trigger and root cause, or rather their real driving force behind their desire to change.

This is the fire you need to fan until it’s a blazing inferno.

Yea it’s nice to tell people what they want to hear, yet when they don’t get results then the fault lies 100% with you because you pandered to them, as such the service you offer is lacklustre and see and something that doesn’t work.

Is this how you want to be seen as a PT?

Now with the above you wouldn’t tell people such things with malice or spite, you’d use tact, yet whatever you do say still needs to be the truth. 

An example:

Not optional – “Well, you’re fat, like really fat. I almost harpooned you when you waddled in.”

Optimal – “In truth do you feel it’s fair to say that you’re carrying more body fat than you’d like, and as a result of that it’s affected your confidence among other things?”

It’s often not what we say it’s how we say it.

Taking not of the above and aiming to apply them to the way you currently run your fitness business will yield results.

You simply have to have faith in the process and realise that it’s going to be quite the learning experience because you will find your flow with it all.

Start by asking yourself this:

Do I know what I need to do & am I willing to do it?

Enjoy,
Ross

Leave a comment

Filed under Fitness, Nutrition & Health

Planned Randomness, an oxymoron worth taking note of.

Recently I’ve been working on some volume in my lifting days (2 per week). 

The first attempts were based around a basic ladder (or pyramid, however you say it) of 1-20 in a superset with another movement performed at a static rep range.

The first few times I tried to complete the full ladder everything went around set 15-17.

In the subsequent attempts a random approach of reps was tried, still use the 1-20, just not in sequential order.

This meant a mixture of set intensities, so 20reps followed by perhaps 17, then 3,6,1,19, allowing for some interesting feelings lifting wise. 

It made hitting the 210 rep total far more enjoyable. 

Selecting random rep numbers each set with a static load can make for quite an interesting training session, all you need do is choose a total amount of reps (or tonnage if that’s your thing) and go for it. 

This means you’re not sticking in the 10-15 rep range, or the 6-8 rep range, although that is indeed an option, you can use whatever rep you like (my aim currently is once solid 5×20 can be done or 3×30 then the load needs increasing).

You can track progress in the following was if you keep the load the same for say 3-5 sessions. 

  • Time taken to hit rep goal
  • Number of higher rep sets utilised
  • Total amount of sets used
  • Your HR during/post (a great forgotten gem to track)

^ When you hit the target you can change the movement variation or increase the load, dealers choice. 

Well worth your time, especially if like myself you’re only lifting two days per week currently.

Here is my current protocol –

Day 1:

A1 – Trap Bar DL – 210 total reps
A2 – Pressing Variation (any) – 100 total reps
B1 – Pulling Variation (any) – 100 total reps – if time provides

Day 2:

A1 – Squatting Variation – 210 total reps
B1 – Pulling variation (any) – 100 total reps
B2 – Pressing Variation (any) – 100 total reps

It’s not fancy, it is however very effective.

Say you don’t hit the rep goals first try, don’t sweat, well do sweat just don’t worry, keep working until you do then perhaps change the variation.

Enjoy, 

Ross 

Leave a comment

Filed under Fitness, Nutrition & Health

Your Excuse, Your Failure

“It gets harder as you get older.”
 
Well yes, but actually no.
 
This is something I’ve heard no less than a dozen times since January the 1st, and from people in their 30’s.
 
Okay, your 30, not dead and the reason you’ve gained fat, lost muscle and feel shit about yourself is because you allowed it to happen because life got comfortable.
 
Yep, it’s all on you, the universe or other cosmic entity just went with the choices you decide to make.
 
Age, like having kids or some phantom/elf diagnosed medical condition, is the perfect excuse for people to hide behind because to question it will have you almost burned at the steak.
 
In full candour, life it simply hard there are very few breaks given and the struggle is real.
 
In this knowledge you have two real choices:
 
1 – Do the best you can with what you’ve been given
2 – Hide behind excuses like everyone else
 
There isn’t much more to it really.
 
Yes barriers, unfortunate events and general shit will crop up, that is inevitable however it’s how you choose to deal with it that counts.
 
Excuse or effort, it’s your call.
 
Don’t get me wrong, I’m far from free of the above because so many excuses have come from my lips, so well thought out that I almost even convinced myself of their validity and who they truly stopped me moving forwards.
 
This of course was all bullshit, they were just excuses that gave me a reason to give up and not feel too bad about it when the truth of the matter was so much simpler.
 
It wasn’t important enough to me.
 
That is literally what it comes down to, and in addition to that I learned from a very young age that telling people this, that things or they didn’t matter went down like a lead ballon. So I started making excuses that would protect everyone and give me an out.
 
All bullshit really and as I got older and less worried about the world and the people in it I found my attitude evolved into what it is now –
 
‘I will tell you the truth regardless, you can choose to response or react because I’m done.’
 
Excuses come in may shapes and sizes, as do our legitimate barriers/obstacles.
 
There is one crucial difference between them though, a barrier/obstacle will have options to overcome it and still slow you to move forwards, even if slowly, essentially they simply slow you down and will eventually no longer be an issue/consideration.
 
An excuse on the other hand will be there forever because you’re allowing it to be there because you’ve created it and to remove it will involve you being 100% honest with yourself in the fact that you put it there to sabotage yourself and give you a reason to fail, quite, give up and stay weak or helpless.
 
Excuse or effort, your choice.
 
If it really means something to you then you’ll find a way, like life.
 
Life will always find a way to keep growing, you should too.
 
Enjoy,
Ross

Leave a comment

Filed under Fitness, Nutrition & Health

The 1 Superpower Y’all Really Want

In my experience if there is one superpower that most women would want it’d be this:
 
To eat /drink as much as they like and never get fat.
 
Which to be fair could be a something most people want.
 
Did you know though that this could be a reality, oh yes, you could have this superpower.
 
Chances are you’ve heard of it in its alias.
 
This is it – Strength & Conditioning.
 
Believe it or not when you train properly and give it a truly worthy effort good things tend to happen.
 
Moving starts to become easier, aches/pains begin to reside and your mentality improves too.
 
Your nutrition improves due to your body demanding higher qualities of nutrient sources.
 
Muscle mass increases as your strength does, this then in tern leads to high force/power outputs and when combined with legitimate aerobic work that build a formidable work capacity you’ve got a near perfect storm for longevity.
 
The price you’d need to pay for this would merely be effort and consistency.
 
You see when you get some solid years of training under your belt that takes you physically to decent levels of physical strength & work capacity, you will have created a massive reserve in your body for the consumption of calories.
 
While it’s true your body will send you after higher quality ones first and foremost, you will find that when you do suddenly fancy a cake or few cheeky beverages of an alcoholic nature they don’t even make a dent anymore, in fact they’d barely register.
 
Yet the biggest things you’d notice is that the cravings for the poorer quality food/drink would diminish.
 
Habits would change as your health improves,both physical and mental.
 
Remember though, effort and consistency would be required.
 
Now you’ve had this knowledge exposed what will you do with it?
 
Do you want to be what many would consider to be a physical superhero, or do you perhaps want something else?
 
You should investigate this thoroughly.
 
While you do that here are two simple sessions that you can rotate in a 3 day per week training system.

300-200-100:
 
You can rotate these for added spice, be warned though, it can be brutal.
 
Session 1 – Swings x300, Hill Sprints x200 seconds, Dips x100

Session 2 – Squat x300, Loaded Carries x200 seconds, Pull Ups x100

Session 3 – Swings x200, Hill Sprints x100 seconds, Dips x300
Session 4- Squat x200, Loaded Carries x100 seconds, Pull Ups x300

Session 5 – Swings x100, Hill Sprints x300 seconds, Dips x200

Session 6- Squat x100, Loaded Carries x300 seconds, Pull Ups x200


 
*Higher rep targets (200-300) can have substitutes.
 
Try and do 50 of these sessions in total if you need somewhere to start (feel free to change up the movement variations as you see fit). .
 
Now this would be very basic S&C, literally scratching the surface however training more productive than what the majority of people are currently doing.
 
Enjoy,
Ross

Leave a comment

Filed under Fitness, Nutrition & Health

The Mask

Beards are to men what makeup is to women.

A mask to hide behind. 

We all try to create an image, to be someone, something else. 

There are many reasons for this. 

Take myself as the arbitrary example –

Always in amy kit, maintains a lean muscular physique year round, has an insatiable need to learn new skills. 

This says one thing: it’s all about me & making myself happy because no one else will, nor should they. 

Selfish, 100%. 

Then again, it’s called your life for a reason.

As such you’re free to create the mask you find more pleasing to wear that gave you the desired results you’d not admit you really want.

Maybe it’s status/respect, and this is why you always burt the most expensive things.

Perhaps it’s intimidation, hence the beard and excess bulk (fat) that keeps people from getting up in your grill. 

You might nail all you social media poses and have your makeup on point so that you get all the attention and feel pretty, valued, wanted.

Regardless of what we get, there is always a reason why we desire such responses.

What does your image say about you?

More importantly, how does it make you feel?

Or rather, why do you want to feel that way?

Give this some honest thought because there is nothing wrong with desiring a specific outcome, or wanting to feel a certain way as the result of your appearance, despite those that say there is.

Please do leave your thoughts below.

Enjoy,
Ross 

Leave a comment

Filed under Fitness, Nutrition & Health

Arbitrary Goals for 2020

Lacking direction for gym related targets?
 
Here are some to consider hitting if you’d like the fleeting respect of people you’ll never see again mias social media.
 
Barbell Curl 0.50xBW x20reps
Press – 0.75xBW x20reps
Pull Up – Bw x20reps
Bench Press – BW x20reps
Squat – 1.5xBW x20reps
Deadlift – 2xBW x20reps
 
Why 20?
 
Why are barbell curls in there, surely there are better movements to do?
 
My answer is as follows:
 
Because why not 😂
 
These are simply arbitrary goals that will yield a decent benefit to many people.
 
The loads are not astronomical, in fact all of the above are pretty reasonable unless you’re very weak.
 
If you are very weak then they’re the ideal goals for you because they will rid you of said weakness.
 
How you program to achieve these is up to you.
 
My suggestion is to train 3 days per week with a different focus lift on each day.
 
Monday – Day 1 – Deadlift & Curl
Wednesday – Day 2 – Bench Press & Pull Up
Saturday – Day 3 – Press & Squat
 
Being able to hit all the above for 1 solid set of 20 will be quite satisfying, if you wish to extend this goal for a little more bang for your buck try to achieve 2 working sets of 20 at the target weights.
 
When you can do that you’ll have built a good foundation of strength and potentially muscle as well (provided your nutrition supports it).
 
For accessory work pick 2-3 movements for your posterior chain, things like Loaded Carries, Reverse Hypers, Good Mornings, Reverse Flies & Tricep/Calf/Grip work are all good, 2-3×10-15 for these work well.
 
For the 20rep goal, establish the end goal loads.
 
Once you know these you work backwards to sensible starting weights (perhaps 50% of the end weight).
 
Here is an example based on my on BW rounded up for easy maths:
 
Barbell Curl 0.50xBW = 40kg /2 = 20kg start
Press – 0.75xBW x20reps = 60kg /2 = 30kg start
Pull Up – Bw x20reps = 80kg* /2 = 40kg
Bench Press – BW x20reps 80kg /2 = 40kg start
Squat – 1.5xBW x20reps 120kg /2 = 60kg start
Deadlift – 2xBW x20reps 160kg /2 = 80kg start
 
*For the pull up you’d use band if required, or personally I’d just start off doing lower reps and building on them until I hit 20 unbroken.
 
All decent starting loads that are very achievable.
 
Warm up set wise you won’t need much, perhaps 1-2×20, then crack on with the work.
 
For the working sets you’ll be having that set to 1 for the time being, aim to add load each session you successfully hit 20reps in your woking set.
 
E.G – Press – 0.75xBW x20reps = 60kg /2 = 30kg start
30kg x20 = +2.5kg
32.5 x20= +3.5kg
35kg x13 = stay at this load and aim to get 1-2 more reps and repeat until you hit 20.
 
Make sense?
 
Once you hit the end weight goals add in a second working set at that weight, if you hit the reps first try then it’s time to set a new goal, if not work on that until you hit 2×20 – working sets.
 
May your 2020 be filled with progress & success.
 
Enjoy,
Ross

Leave a comment

Filed under Fitness, Nutrition & Health

2019, it’s been interesting

A word or few for 2020.
 
Just because someone disagrees that doesn’t mean you’re necessarily wrong, nor does it mean your right when someone agrees with you.
 
We all have an ego you see.
 
Typically it will do what it can to validate itself.
 
In essence it’s also trying to protect you and as such it will have you gravitate towards that which ‘feels’ good.
 
This is where you have to beware.
 
It can be easy to allow this place too encapsulate you.
 
You will find it’s called the comfort zone, or as I’ve grown to see it over the years, your Kingdom.
 
As the ruler you’ll be above reproach.
 
Able to banish anyone that doesn’t fit your doctrine, welcome all those who do and vanquish anything that questions your beliefs.
 
While this is a comfortable place to be, it’s a dangerous one.
 
You see the King or Queen of such a place will grow complacent, weak, unaware and eventually the Kingdom will fall, and all that will be left is ruins and flickering embers from the fires of truth that will inevitably find their way to you.
 
By all means build an impressive edifice.
 
Just be sure to also keep the drawbridge down to allow people into your courtyard and perhaps even your court to discuss new ideas and changing times.
 
Avoid circular thinking, pointless points that do bring anything to a conversation and seek to understand before you see to impose your own understanding (or be understood).
 
I hope you have a good final day in 2019.
 
Enjoy,
Ross

Leave a comment

Filed under Fitness, Nutrition & Health

Nothing = 2020

Consistency is troublesome for many people.
 
The idea of having to repeat something again and again and agin just doesn’t take well.
 
Given we’re two days away from reigning in a new year it’ll be time for all the –
 
“2018 broke me, 2019 taught me, 2020, let’s do this!”
 
😂😂😂
 
Such heroic nonsense.
 
In the words of Conner McGregor – “You’ll do nothin”
 
If it take the 1st of January for you to pull your finger out I’m not afraid to say that my friend you’ve all ready failed.
 
You see if you see a reason to become better and change your life, well you’d find it.
 
Regardless of that reason you’d find it because you want to.
 
So many need things to start on a Monday, the 1st of a month, after and event or whatever, it’s just not worth it, given how many millions fail what makes you think you’ll be any different?
 
True many other millions succeed, yet no one ever asks them about what made the succeeded, they merely admire from afar or write in envy.
 
Question for you, why will you be consistent this time around?
 
What makes 2020 so different from 2000, or 2010, or any other time you’ve talked a good game and not delivered on it because as much as seeing people do well is truly heart warming, there is so much hot air and bluster it’s just too tiresome to even pretend to care enough to support people these days.
 
I’m sure some will read the above and proclaim that people like me are the reason others fail, because obviously we have that much sway over the minds of the many.
 
In my experience change happens for these two reason:
 
– People become too uncomfortable to take anymore
– Heartbreak
 
Rarely do people change for positive reasons.
 
Sad as it is, many don’t change because they’re comfortable or happy, they do it because life has finally become too shit for them to stay in the place they’re in and it’s no longer giving them even and ounce of what they want anymore.
 
So my dear 6 readers, if I even have 6 😂
 
Why will 2020 be any different from all the year before it?
 
Please do leave your thoughts and motivations below.
 
Enjoy,
Ross

Leave a comment

Filed under Fitness, Nutrition & Health

How to Keep Clients Motivated

A question from many a new and even seasoned trainer is this:
 
“How do you keep your clients accountable & motivated once external factors/events have ceased?”
 
*Skip to the bottom for 3 key point to this question*
 
A truly great question with only one answer –
 
You can’t.
 
Sad as it seems you personally can’t force extrinsic, internal or consistent desire/purpose onto a person, they must choose it for themselves.
 
Alas when a person no longer wants what they want, it’s over.
 
That ship has sailed and won’t returning to port anytime soon because they’ve gotten what they needed from that little endeavour.
 
One thing you can do as a trainer/coach is to find out what it did for them mentally and emotionally.
 
You see knowing a persons emotional triggers is key.
 
Very few have the mental capacity to do things for the long term or the the greater good at the sacrifice of current and even foreseeable comfort, people are just too weak.
 
Harsh as that sounds it’s more often the case than many would admit.
 
We give up on something because it no longer fulfils an emotional need that demands satiating.
 
Motivation is fleeting.
 
Delving into the realms of neurotransmitters you will find that people are saying it’s because of seeking a hit of dopamine, which might be true, however there could also be a serotonin hit, or GABA rise and perhaps it’s more along the lines of and adrenaline hit.
 
Truth is you just don’t know, we just don’t know.
 
It’s all educated guess work without having someones vitals, bloods and serum levels constantly checked after every smalls action.
 
The best we can do is observe a persons patterns.
 
Everyone has a pattern, one that follows the trigger-action-reward flow (or cue-craving-response-reward, it’s all the same thing essentially, just with different semantics).
 
This is one of inherent flaws with goal setting.
 
Often times it’s based on a short term reward and thus the suffering or perceived pain is minimal and outweighed for the time being, so people can stick to something until they get what they ‘want’.
 
Once that is gone though they will return to old habits because nothing has changed, they haven’t grown as a person, if anything they’ve simply reinforced a poor behaviour that means when they feel bad all they need to is a little of XY or Z to feel better, then they can return to the status quo for another few months of years.
 
Much like an abusive relationship that people stay in.
 
They’re choosing to be there, you can’t get them out because they don’t want to leave as there is something they’re getting from it, a feeling, something they will never admit they want/need/enjoy from it all.
 
^^Sick as that sounds it’s more true than I’d like it to be.
 
To help people stay motivated is not the key to change.
 
A desire to change is.
 
Obvious as it sounds it is.
 
Yet you’ll need to know why someone would want to change emotionally, this means delving into how bad they feel about a situation or themselves.
 
From here it will be about finding out how they want to feel, then way they don’t feel they deserve to feel that way and constantly self sabotage themselves.
 
You can even be direct and ask someone this –
 
Why don’t you want to feel better in yourself?
 
What keeps you in the place you’re currently in and why choose to stay here?
 
Obviously you’ll get all the excuses, some will be logical yet they’re still excuses at the end of the day, however they can all yield understanding and that is what you need to help people.
 
To keep someone ‘motivated/accountable’ is akin to trying to ice-skate up hill, not impossible just really difficult.
 
Instead of trying to create change with insignificant carrots you might needs a significant stick instead.
 
We are more likely to move away from great pain than towards small pleasure.
 
This doesn’t mean bullying people, it does however mean being strong enough in yourself to be honest with people and take the brunt of their resistance (it will be hostility towards you, and potentially even nasty personal attacks).
 
You see before you can help change people you’d first do well to know yourself, like really know yourself.
 
Would you be willing to air all your dirty laundry?
 
All those times you felt like absolute worthless shit?
 
Perhaps even the time you climbed a tree rope in hand and subsequently hand the branch snap and send you tumbling to the floor (yes, the impact and mud brought things into perspective).
 
When a new client comes to you you need to delve deeply.
 
Find out what is really going on mentally & emotionally.
 
Also remember that some people don’t want to change or help themselves, they just want a quick fix to not feel like shit for a while – basically this is 95% of PT and how PT’s run their business, it’s all about the short term.
 
Despite saying they care for people and want to help in reality they just want a pay cheque, and this is cool, however don’t claim benevolent words or to be something you’re not.
 
If money is your goal, be honest about it.
 
If people are what really matter then be prepared to be financially poor for quite a while, on the plus side you’ll be spiritually rich because helping would be your payment.
 
Anyway, that’s a little irrelevant and I’ve begun to ramble, again.
 
Here are three things to remember to keep people moving forwards:
 
1 – Their ‘motivation’ has to be deeply emotional.
2 – Long term change wants to be the focus.
3 – Don’t pander to their bullshit/excuses, nip those int he bud immediately otherwise you’ll lose any chance for real change.
 
Any further questions please leave them below.
 
Enjoy,
Ross

Leave a comment

Filed under Fitness, Nutrition & Health